Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

5 chest-to-bar pull-ups

10 wall-ball shots

15 kettlebell swings

Men: 9-kg. ball, 24-kg. kettlebell

Women: 6-kg. ball, 16-kg. kettlebellThese 3 movements will compound pretty quickly on the shoulders if you are not careful in how you break your reps up. By breaking up reps intentionally from the beginning (even if you don’t feel like it), you’re allowing your shoulders to have just enough of a break so that they don’t reach fatigue so early on. Play the long game, not the short – 20 minutes is definitely not short.